What is the Best Sleep Temperature for a Good Night's Rest?

medica-seed-editor · October 15, 2026, 12:10am

Finding the best sleep temperature helps your body regulate its internal heat, making it easier to fall asleep and stay asleep throughout the night.

How Temperature Affects Your Rest

Your body follows a circadian rhythm, a biological clock influenced by light, exercise, and temperature. About two hours before bedtime, your core temperature begins to drop, which coincides with the release of melatonin. To cool the core, the body sends blood to the extremities through vasodilation, which is why hands and feet often feel warm at night.

If the environment is too warm, it can interfere with this thermoregulation. This may lead to:

Reduced restorative slow-wave sleep.
Less time spent in REM sleep.
Increased restlessness, fatigue, and dehydration.
Lower sleep efficiency, meaning more time spent awake in bed.

What is the Best Sleep Temperature for Adults?

Advice on the ideal temperature for sleeping at night varies among experts. Some doctors recommend keeping the thermostat between 65 and 68°F (15.6 to 20°C). Other experts suggest a broader range of 60 to 68°F.

However, individual needs differ. One study of older adults found they slept worse when temperatures were below 68°F or above 77°F. Bedding also plays a role; people using heavy duvets can remain comfortable in rooms as cold as 46°F, provided the temperature inside the bed stays between 86 and 91°F.

The Best Temperature for Sleep in Infants

Babies are more sensitive to ambient changes because their bodies are still developing and they sweat less than adults. Overheating can increase the risk of sudden infant death syndrome (SIDS).

Recommended Ranges: Some sources suggest 68 to 72°F (20 to 22°C), while others suggest up to 69°F (20.5°C).
Development: Babies typically reach temperature maturation around 11 weeks, at which point their core temperature drops similarly to adults.
Safety Tips: Use approved sleepwear and avoid blankets or pillows in the crib. Use a firm sleep surface and place infants on their backs.

Tips for a Better Sleeping Environment

To maintain the best temperature for sleeping, try these adjustments:

Room Control: Close blinds during the day to block heat, use fans or air conditioning, and open windows for ventilation.
Bedding: Choose breathable mattresses and sheets. Use insulating pajamas or heavier blankets in winter.
Body Prep: Take a warm bath one to two hours before bed to help the body cool down naturally.
Habits: Maintain a consistent sleep schedule and avoid alcohol or caffeine before bed.

FAQ

How does temperature affect sleep?

It signals the body that it is time for bed. A drop in core temperature helps you fall asleep, while a room that is too hot can disrupt REM sleep and slow-wave sleep.

Do babies sleep better in a cold room?

Babies need a room that is cool but not cold. While they may need one more layer of clothing than an adult, a room that is too warm can be dangerous and increase SIDS risks.

How do you know if your baby is too cold?

Check the baby’s chest or abdomen. If the skin feels cool to the touch or the baby is shivering, they may be too cold.

What is the best temperature for sleeping in Celsius?

For adults, the recommended range is approximately 15.6 to 20°C. For infants, a range of 20 to 22°C is often suggested.

When to See a Doctor

Consult a healthcare provider if you experience chronic sleep-onset insomnia or if a baby shows signs of hypothermia, such as:

Pale or grey skin.
Difficulty breathing.
Limpness or vomiting.
Irritability and fatigue.
Skin that remains too hot or too cold despite adjusting the room temperature.

Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional for medical concerns.